Saturday, April 20th

Skill Practice: Kipping Pullups & HS Walks

3 rounds for time (15MIN Cap)
50 Ft Handstand Walk
18 Chest-To-Bar Pull-ups
50 Ft Double DB Front Rack Lunge Walk (50lbs./35lbs)

Scaled: 

3 rounds for time (15MIN Cap)
50 Ft Bear Crawl
18 Jumping Pull-ups
50 Ft Double DB Front Rack Lunge Walk (35lbs./20lbs)

*The Ville will be closed Sunday for Easter.

Friday, April 19th

Deadlifts 5×2@90%1RM

then,

Granite Games Open WOD 4

12MIN AMRAP:
40 Double Unders
*2 Double KB Deadlift (53lbs./35lbs.)
*2 Double KB Front Squat (53lbs./35lbs.)
*2 Double KB Hang to Overhead (53lbs./35lbs.)

**KB Movements Increase By 2 Reps Each Round

OR

12:00 AMRAP:

20 Double Unders

15 Pushups

10 SDHP’s (95/65)

 

*The Ville will be closed this Sunday for Easter.

Monday, April 15th

Back Squat 4×4@85% 1RM

DB Stiff Leg Deadlift’s 4×4

then,

Option 1:

Granite Games Open WOD 1

Complete in 4:00:

15 Squat Cleans (135/95)

15 T2B

12 Bar Facing Burpees

if completed, add 4:00 and complete:

13 Squat Cleans (175/115)

15 T2B

12 Bar Facing Burpees

if completed, add 4:00 and complete:

11 Squat Cleans (205/135)

15 T2B

12 Bar Facing Burpees

if completed, add 4:00 and complete:

9 Squat Cleans (245/155)

15 T2B

12 Bar Facing Burpees

…4:00 to compete: 7 Squat Cleans @275, 5@295, 3@305, & 1@315

OR

Option 2:

21-1509 reps each of:

Pistols/Leg

Calorie Row

Burpees Over Rower